Resistance bands are a convenient and simple tool that is guaranteed to help you get a firm butt and defined thighs. Their advantage is that once you buy them, you get an effective exercise tool that you can take on vacation, on a business trip, on a weekend at the cottage, or anywhere outside the home. If you decide to exercise with your own weight and want to intensify or make your exercise more difficult, this is the right tool!
We bring you 6 exercises and it's up to you when you practice them: in the morning, in the evening, during the day? Believe me, the transformation will take a while, but the firm butt and defined thighs are worth it! Practice this training 3 to 4 times a week, which will not take you more than 30 minutes. Already after a month, you can observe the first results in the form of strengthening of individual parts.
Repeat all exercises in 3 to 5 sets. Take a 20 to 30 second break between sets. If you are a beginner, we recommend extending the pause between exercises to 30 to 60 seconds, depending on individual needs. Remember to warm up before training to warm up stiff muscles and prevent injury. At the same time, leave at least 5 to 10 minutes for stretching at the end of the training.
Exercise No. 1 SIDEWALK
Lateral walking with resistance rubber is aimed at the gluteal and gluteal muscles. Start in a semi-squat position with your feet shoulder-width apart and the resistance band just above your knees. Take a big step with your right foot to the right and continue walking as far as the exercise space allows. Finally, go back in the opposite direction. During side lunges, try to keep the resistance band stretched at maximum resistance the entire time.
Number of repetitions or length of exercise: we recommend at least 10 to 20 steps on one side and the other in a series.
Exercise No. 2 SQUAT
Squats are among the most important exercises for developing the muscles of the lower limbs and the strength of the whole body. That is why the squat is called the king of all exercises.
Keep your feet shoulder-width apart and place the resistance band just above your knees. The movement begins by bending the gluteal and knee joints and slowly lowering the torso into a squat. The feet must remain firmly pressed to the ground throughout the exercise. If you reach your toes while squatting, you first need to exercise the calf muscle, which is shortened. Finish the squat in a position where the thighs are level with the ground.
Number of repetitions or exercise duration: we recommend doing at least 10 to 20 repetitions within one set.
Exercise No. 3 SIDEWALKING
Stretching with resistance rubber, focusing on the glutes and abdominal muscles. Assume a side-lying position. Both legs are straightened and the entire right part of the body touches the ground. Place the resistance band above your knees. Start the movement by lifting your left leg against the resistance of the rubber band, and while lifting it to the highest position, squeeze your glutes.
Number of repetitions or exercise duration: within one set, we recommend doing 10 to 20 repetitions for each leg.
Exercise No. 4 SHOES
The starting position of the exercise is in the "on all fours" position. Make sure you keep your neck, back and hips in line. Keep your core strong. Place the resistance band above your knees. Begin the movement by lifting one leg straight up. When lifting the leg to the highest position, squeeze the gluteal muscles.
Number of repetitions or exercise duration: within one set, we recommend doing 10 to 20 repetitions for each leg.
Exercise No. 5 BRIDGE
The bridge is an exercise that shapes your butt and thighs without hurting your knees. If you add a resistance band to it, it will help you exercise the lateral gluteal muscle, which helps keep the thigh stabilized.
Lie on your back, place your hands on the mat next to you. Bend your knees and place your feet shoulder-width apart. Place the resistance band just above your knees. Start by tucking in your butt, bracing your core and lifting your hips a few inches off the floor. Your body should form a straight line from your shoulders to your knees. Hold for a moment in the top position and then slowly return to the mat.
Number of repetitions or exercise duration: we recommend doing 15 to 30 repetitions within one series.
Exercise No. 6 SQUAT ENDURANCE
Stand with your back about a step away from the wall, keep your feet shoulder-width apart, place the resistance band above your knees. Slowly begin to bend your knees into a squat, keeping your back and pelvis against the wall. However, do not bend too deeply, the knees should be at a maximum 90° angle. The knee does not overtake the toe of the foot. If you happen to feel increased pressure on your knee, change your position.
The number of repetitions or the duration of the exercise: within one set, we recommend holding for 15 to 45 seconds, then return to the starting position.
So who among you will try our TIMME resistance bands on your own body? In addition to the current offer that the TIMME brand has, you can look forward to a new edition of a wide range of exercise aids already at the beginning of 2025. If you are one of those people who, in addition to functionality, also enjoy a design that sets trends, then you are on the right website!
